A Complete Guide to Sauna

A complete guide to sauna covers everything from health benefits and safety tips to different types like infrared, steam, and traditional.

It explains how long to stay, what to wear, and the best way to use a sauna for relaxation, recovery, and wellness. Learn setup, maintenance, and accessories to get the most from every session.

What is Sauna: An Overview

A sauna is a small, enclosed room heated to high temperatures (typically between 150°F and 195°F). The heat is dry, with low humidity, and originates from a stove or hot rocks. This dry heat creates a therapeutic and relaxing environment. 

Why Sauna? The Science of Heat Therapy

Sauna bathing isn’t just about sweating, it’s a powerful health practice rooted in hormesis, a controlled stress that mimics moderate exercise. Here’s what happens in your body:

• Heart Health Boost: Studies, like Laukkanen et al.’s 20-year Finnish research, show 2–3 weekly sessions cut cardiovascular mortality by 27%, while 4–5 sessions slash all-cause mortality by 40%.
• Mental Wellness: Heat triggers endorphin release for euphoria and reduces cortisol for stress relief. Regular use boosts Brain-Derived Neurotrophic Factor (BDNF), lowering dementia risk by up to 66%.
• Physical Recovery: Enhanced blood flow aids muscle repair, making saunas a go-to for athletes and those with chronic pain, especially via infrared saunas.
• Immune Support: The heat mimics a fever, boosting white blood cell production to fight infections and ease respiratory issues like asthma.

Pro tip: Benefits plateau for mental health after 4 sessions per month, so find your sweet spot!

How Sauna Works

A sauna heats a small enclosed space to between 150-212°F. This warmth helps your body perspire and promotes relaxation. There are a few main types of saunas:

• Finnish – Uses dry heat from a wood or electric stove with low humidity. The most common type.
• Steam – Heated with steam to create a wet heat environment.
• Infrared – Uses infrared lamps or panels to warm your body directly rather than heating the air.

No matter the type, a sauna provides therapeutic effects as your body works to cool itself via sweating.

Types:

• Traditional Finnish Sauna: These saunas use an electric or wood-fired stove to heat rocks, which in turn heat the air. Water is then thrown onto the rocks to create steam.
• Infrared Sauna: These saunas use infrared lamps to heat the body directly rather than heating the air. This allows for a lower air temperature (around 120°F), making them ideal for people who cannot tolerate the high heat of a traditional sauna.
• Steam Sauna: These saunas are similar to traditional sauna, but they use water to create steam instead of hot rocks. This creates a more humid environment.
• Smoke Sauna: These saunas are older types of saunas that use smoke from a fire to heat the room. They are becoming increasingly rare.

Uses:

• Relaxation: If you’re looking for a reliable way to unwind and reduce stress, saunas are your best bet. Not only do they help loosen your muscles, but the heat they emanate can also work wonders in improving your blood circulation. 
• Pain relief: This amazing product has been proven to effectively reduce pain caused by sore muscles, arthritis, and other related conditions. With its unique formulation, you can say goodbye to the discomfort and inconvenience of chronic pain.
• Skin health: Did you know that saunas can do wonders for your skin? Saunas help to promote healthy and radiant skin by opening up your pores and eliminating toxins. So why not pamper yourself and indulge in a sauna session today? Your skin will thank you for it!
• Cardiovascular health: Saunas offer a myriad of cardiovascular benefits, including improvement in blood pressure and heart rate variability. By indulging in sauna sessions, you can ensure your heart stays healthy, and your blood pressure remains in check. Give yourself the gift of good health by incorporating sauna time into your routine.
• Detoxification: Did you know that saunas can work wonders in removing toxins from your body? By sweating it out in a sauna, you can get rid of the harmful substances that have been accumulating in your system. Try it out and feel the difference it can make for you!

A Global Sauna Journey

Sauna culture varies worldwide, each tradition offering unique rituals:

• Finnish Sauna: With 3 million saunas for 5.5 million people, Finland’s saunas are a sacred space. The löyly (steam from water on hot rocks) creates a spiritual, intense heat experience at 150–195°F.
• Russian Banya: A social, humid affair with venik (birch/oak branches) to boost circulation, paired with cold plunges and tea breaks.
• Japanese Sadō: A precise ritual aiming for totonou, a state of mental and physical clarity through hot-cold cycles.
• North America: The market’s booming (46% of 2023 sales for home use), with infrared saunas leading for convenience and social sauna scenes replacing nightlife for millennials.

Sauna Benefits

Regular sauna use offers many benefits:

• Stress relief – The heat induces relaxation and releases endorphins.
• Detoxification – Sweating helps flush toxins and impurities from the body.
• Improved circulation – The heat expands blood vessels and improves circulation.
• Pain relief – The warmth can ease muscle aches, joint pain, and arthritis.
• Skin health – Sweating cleanses pores and improves skin tone and appearance.
• Immune function – Moderate sauna use may boost white blood cell production.
• Weight loss – A sauna session burns calories through sweating.

How to Enjoy Your Sauna Experience

• Pre-heat – Turn on the sauna 10-15 minutes before use so it reaches optimal temperature.
• Hydrate – Drink water before and after to avoid dehydration.
• Limit time – Start with short 5-10 minute sessions and gradually increase as tolerated.
• Cool off – Take breaks by going outside or taking a cold shower.
• Relax and breathe – Focus on relaxing your muscles and taking deep breaths.
• Listen to the body – Stop if you feel lightheaded or overheated.
• Go slowly – Sit, then lay down if you feel comfortable. Avoid rapid movements.

Master Your Sauna Routine

Maximize benefits with these expert tips:

Before

• Hydrate: Drink 16–24 oz of water (add electrolytes) 30–60 minutes prior.
• Eat Light: A small meal 1–2 hours before prevents dizziness.
• Shower: Clean skin enhances sweating.

During

• Start with 5–10 minutes at moderate heat (lowest bench for beginners).
• Exit at any discomfort (dizziness, nausea).

After

• Cool down gradually for 5–10 minutes, then take a lukewarm shower.
• Rehydrate with 1.5x the water lost; coconut water or bananas restore electrolytes.
• Try contrast therapy: Alternate 5–15 min in the sauna with 1–3 min cold plunges for circulation and mood boosts.

Safety First: Know the Risks

Saunas are safe for most but require caution:

• Avoid If: You have unstable heart conditions, recent stroke, fever, or are under 5 years old.
• Consult a Doctor: If pregnant, over 65, diabetic, or on medications like beta-blockers, diuretics, or transdermal patches (e.g., fentanyl, which can be dangerously amplified by heat).
• Myths Busted:
  • Saunas don’t burn fat weight loss is just water, regained with hydration.
  • “Detox” claims are overstated; your liver and kidneys do the heavy lifting.

Tips for Using Saunas Safely and Effectively

Saunas have been used for centuries for both their health benefits and social aspects. Sauna use is becoming increasingly popular in the Western world. There are many different types of saunas to choose from, so you can discover one that fits your needs and preferences.

It is important to talk to your doctor before utilizing it if you have any health problems. It is suggested to consume an adequate amount of fluids prior to, during, and after using a sauna to avoid dehydration. Start with a short session and gradually increase the time as you become accustomed to the heat.

Don’t drink alcohol or use drugs before or during a sauna session. Listen to your body, and don’t stay in the sauna if you feel uncomfortable.

Make It a Habit

Aim to use it 2-3 times per week to fully gain the sauna’s benefits. Let your body gradually adapt to the heat. Be patient and stick with it to make sauna sessions an enjoyable, healthy lifelong habit.

Why Sauna Matters Now

Sauna bathing is more than a trend, it’s a science-backed, culturally rich practice for health and connection. From Finland’s communal rituals to North America’s wellness boom, saunas offer a path to better heart health, mental clarity, and recovery.

Embrace the heat responsibly, and you’ll not only feel amazing but also become a trusted voice in this growing wellness movement.

Ready to start? Share your sauna experiences or questions below! 🧖‍♂️ #SaunaLife #WellnessJourney